As from January we will be focusing on Open Prep, which will require you to feel rubbish and go dark daily in the build up to the Open. So enjoy Xmas and New year let you body recover and come back Jan 4th ready to train hard. 

For those interested in Jan I will be offering extra programming for those wanting to push hard up to the Open, this site will no longer be active. 

I will also being doing Nutrition planning in the run up to the open so you are feeding yourselves correctly, please email me with any questions.  

Bench mark Weds - Lynne

5 rounds

max reps Body weight bench press
max rep Pull ups

WOD - For time

50 Double unders
40 STOH
30 SDHP
20 TTB
30 SDHP
40 STOH
50 Double unders

WOD - Open 13.1

17 min Time Cap

40 Burpees
30 Snatch
30 Burpees
30 Snatch
20 Burpees
30 Snatch
10 Burpees
AMRAP Snatch

Today your let off from wearing RED T-shirts as we will be wearing Red on Saturday for charity, so please remember your Red t-shirt on Saturday

Bench mark Friday - Kelly

5 Rounds
400m Run
30 Box jumps
30 Wall balls

Friday will be a bench mark day but no red t-shirt, Robyn informs me that The Brain Tumour Charity colours are Red so can we all wear red on Saturday please so we can get a great photo for there web site.

The gym will be open from 9:30 Saturday with WOD 1 at 10am please all book in and write your names on white board so I can plan partners and heats.

Gymnastics - Muscle ups

- Pull ups drills

- Dip drills

- Muscle up transition

- Muscle up

No endurance today

Todays WOD is pure mental strength, who likes feeling horrible

Strength - Press

build to a 1RM

WOD - Death by Burpees

min 1 - 1 burpee
min 2 - 2 burpee
etc etc

We now stock Xendurance supplements - please ask for more details benefits for everyone 

Strength - Back Squat 

find a 1RM 

WOD - Final TAG qualifier wod 3 

10min Time Cap 

Part A - Row 1000m 

Part B - Remaining time 

AMRAP 

4 HSPU 

8 deadlift 

12 box Jump overs 

scoring 

a - time 

b - reps 

Xmas and New year Time table

24th December
7:30 & 9am classes only

25th December
Closed

26th December
Open for Xmas WOD

27th - 3rd December
Closed for maintenance

Red T-shirt Friday

Those of you attending the charity day event on the 19th Dec please can you book in online, also on the gym white board you'll see BD, PUP, CAT can you please place your name so I can pair you up before the weekend.

Bench Mark Friday - Mary

20 min AMRAP

5 HSPU
10 Pistols (alt)
15 Pull Ups

Gymnastics - Ring Dip focus

Strength - 10 min Time cap
Find a 1RM ring dip

Accessories - Close grip push ups
                      Negative dips
                      Kip progressions

Mobility - internal rotation of shoulder  
                 triceps

Also looking at Running

Drills -  Plyometric and SAQ work

Benefits - leg speed
                 hip mobility
                explosive power

Strength - Press

find a 10 RM

WOD - 7 rounds for time

35 double unders
1 x clean

score will be = rounds completed x weight used
if you miss a lift you move onto next round of double unders

Fisher showing the hamstrings loaded

Oly - Hang snatch

10 rds, lift every 2 mins

build to a heavy single for the day


Wod - for time

1000m Row

Midline - 100 twists 30 OH sit ups

Looking forward to Xmas social and throwing down with everyone for a good cause, movements will  allow everyone to compete and partners will be equal 

Strength - Back squat

find a 10 RM

WOD - TAG qual 2

21 - 15 - 9

CTB

9 - 6 - 3

GTOH

Endurance

Run/Ski - 7 x 400m repeats with 200m recovery
Row - 7 x 500m repeats with 250m recovery

Looking forward to having my partner in crime Liam hogan around more in 2016, exciting times for the new year  

 - Bench Mark Friday -

Nancy

5 rounds
400m Run
15 OH Squats

Endurance

Run/row/ski - 1000m - rest 4 min, 750m rest 3 min, 500m rest 2 min, 250m

• Xendurance has now arrived - Ask for more details 
  
  

Xendurance - £39.95

What is it - 

Xendurance, a revolutionary athletic performance formula, that is clinically proven to reduce lactic acid by 15%, increase aerobic threshold by double digits and reduce muscle soreness.

Benefits of Xendurance - 

• Reduce Lactic Acid
• Improve Aerobic Threshold
• Speeds Recovery
• Reduces Muscle Soreness

Coach Martyn Feedback 

Xendurance was the 1st product I ever took from the range 3 years ago, I was shocked with the speed of recovery I gained. I stopped taking to see how much difference it would make but never got round to ordering more in. I have since been looking at how to change my nutrition to aid my training since competing in Tag and The British Champs and found that I was always hitting the Lactic acid wall early. I have been taking this for about a month now and have noticed massive changes in my ability to push my Lactic threshold longer before having to ease off intensity.  

• 
  
• Fuel 5 - £29.95 

What is Fuel 5 - 

• Fuel-5 is a cutting edge, energy, carbohydrate formula made up of 5 different forms of fuel: 4 different types of carbohydrates, plus lactate.
  
  
•      Energy, carbohydrate blend to help stabilize blood sugar levels during exercise
•      Enhance energy production for prolonged exercise
•      Electrolytes and vitamins B6 & B12 to assist in recovery
•      Helps to eliminate cramping and muscle burn
•      Caffeine Free 

Coach Martyn Feedback

I have been taking this for the past few weeks, as I was looking for a pre work out drink that wasn't heavy on caffeine so I didn't get headaches or that buzz feeling. I have used this in normal training and during competitions and have found my energy levels increase through those 4-20 min wods. Im able to push harder and get into a darker place resulting in faster times and more consistent time for my interval work rather than seeing a massive drop off. 

  Creatine - JB - £26.95

Whats in it - 4 grams of 100% Creatine monohydrate 

                    1000 mg Lactate 

Creatine Muscle Building Benefits:

• Improves maximal strength
• Improve muscular endurance
• Increases anaerobic power and performance

Creatine Performance Gains:

• Up to 15% increased maximum power and endurance
• Up to 20% additional power with interval training
• Up to 30% power gain and energy release in the short-sprint range
• Up to 15% more for sprint repetitions
• More strenuous activity possible
• Increase in muscle mass and muscle strength
• Quicker recovery

Coach Martyn Feedback - 

During strength phases I have found I was missing something, surviving on food and amino acids wasn't enough so went looking for a good pure source of Creatine and found this. Since taking Creatine -JB I have definitely noticed a difference in my performance in the gym and on the competition floor. Like with everything I wanted to try before recommending it. 

• 
• Protein - £49.00
• 
  
• XENDURANCE PROTEIN is a proprietary protein sports blend of 18 amino acids containing Whey Protein Isolate, Whey Protein Hydrolysate, Micellar Casein and Calcium Caseinate. This protein blend has been produced with cold process filtration that allows it to be in its most bio-available and digestible form. Maximising absorption rate and utilisation of protein is key to muscle recovery, which puts XENDURANCE PROTEIN in a league of its own. XENDURANCE PROTEIN also contains 1500 mg of lactate, the body's preferred and most efficient fuel source over glycogen. This key muscle fuel helps you lower exercise induced body acid, allowing your body to recover faster. In addition, XENDURANCE PROTEIN contains the US Recommended Daily Value of vitamins B6, B12, D, along with 4255mg of BCAAs and essential electrolytes.
• 
  
Coach Martyn Feedback - 
• Although this is expensive I am a firm believer that you get what you pay for, I have never gone for the cheaper protein drinks as I always feel they cut corners. Xendurance have done really well with this protein, not only does it taste great but Im starting see great changes in shape and recovery 

bit of a reminder what we are about 

Gymnastic/endurance

Pull up focus in todays wod

10-15 min working on what pull ups (strict, kipping, butterfly) you have, with feedback

then some work

24 min EMOM
min 1 - 30 sec chin over bar hold
min 2 - 30 sec hollow hold
min 3 - 30 sec ring rows
min 4 - 18/12 cal row

Strength - Back Squat

warm up - 5 @40%, 5 @45%, 5 @55%
working sets - 5 @70%, 5 @80%, 1+ @90%

WOD - JT
21 - 15 - 9

HSPU
Ring dips
Push ups

10 min time cap

Endurance

Run/row/ski - 1000m - rest 4 min, 750m rest 3 min, 500m rest 2 min, 250m

Thanks Paul for some cracking photos from the weekend 

Oly - Power clean + jerk

6 x 1

WOD - Partner

60 - 50 - 40 - 30 - 20

T2B
KBS

Endurance -

Row/run/ski - 10 x 250m 2 min rest

Sid 15 team after day 1, we finished 23rd overall and everyone smashed it. Big shout out to everyone who made the trip up to watch was great having you guys around. Lets keep building what is turning into a great community and bring on the 19th December for the partner throwdown, more details to come. 

Strength - Press 

Warm up sets - 5 @40%, 5 @45%, 5 @55%

working sets - 5 @70%, 3@80%, 1+@90%

For those who have registered for TAG heres Qualifier 1, heres your 1st attempt with an option to retest thursday 

WOD - Death by Front Squats 

EMOM 5 burpees follow by a Front Squat 

min 1 - 1 front squat 

min 2 - 2 front squats 

etc etc 

keep going until you can't complete your front squats in the min 

Score is total weight lifted (weight x reps) - every rep counts!

WOD - Bench mark

Barbara
5 rounds

20 pull ups
30 push ups
40 sit ups
50 squat

3 min rest after each round

Gymnastic/skills - TTB

- Today we will look at the TTB, I will go over some drills to make them easier

Major areas to look at - Lat activation, hip flexion, grip

GHD sit up intro - if used correctly will aid kipping

Back ext and flexion intro - building a stronger lower back and increasing glute activation

Engine - 20 min Row
25 s/m pace

Strength - Back Squat

warm up - 5 @ 40%, 5 @45%, 5 @55%

working set - 3 @65%, 3 @75%, 3+ @85%

WOD - for time 

9 cleans 

20/10 pull ups 

7 thrusters 

15/7 CTB 

5 clusters 

7/4 Bar muscle ups 

Endurance 

Row/Ski/run - 4 x 1000m rest 2 min  

This weekend sees Team CrossFit Bournemouth head to Bath for SID 15, follow how the team gets on via twitter @Crossfitbmouth for the latest news 

Oly - Power snatch

6 x 3 TnG

WOD - Team
150m row
12 down ups


Endurance - Tabata
Ski/run - 8 rounds
20 sec work, 10 sec rest

Go dark 

Strength - Press

warm up - 5 @ 40%, 5 @45%, 5 @55%

working set - 3 @65%, 3 @75%, 3+ @85%

WOD - for time 

21-15-9

Back Squat 

TTB 

Endurance 

Take a longer warm up than normal, work some skills on your chosen movement and mobilise 

Row/Ski/run - Tabata cals, this should be all out sprint  

Red t-shirt friday

Due to the events that happened last Friday, Ive put together a little WOD for us to remember the fallen.

13 November 2015
People killed 129

13 min AMRAP

11 HSPU
11 Front Squats
11 Pull ups
11 Back squat

Cash out - 129 double unders

Gymnastic - Muscle up focus

Chin ups - 5 x 5
Jumping Muscle ups - 5 x 5
weighted push ups - 5 x 5


15 min EMOM
min 1 - hold chin over bar
min 2 - hold dip ext
min 3 - row for cals

great see so many of you getting behind each other, really makes a difference to those still going 

Strength - Press

warm up sets - 5 @ 40%, 5 @45%, 5 @55%
working sets - 5 @60%, 5 @70%, 5 @80%

Metcon - For time

50 burpee over bar
50 Hang power cleans

Endurance -

Run/row - 1 mile time trial rest 5 mins, 4 x 1km repeats rest 3 mins

Strength - Back Squat
warm up sets - 5 @ 40%, 5 @45%, 5 @55%
working sets - 5 @60%, 5 @70%, 5 @80%

Wod - 50 - 40 - 30 - 20 - 10
Double unders
25 - 20 - 15 - 10 - 5
TTB

Endurance

Run/row - 10 x 45sec work, 1:30 rest

Happy Birthday Bish 

Oly - clean

6 x 3

Metcon - For time

21 - 18 - 15 - 12 - 9 - 6 - 3
Ring dips
OHS

Endurance

Run/row - 10 x 45sec work, 1:30 rest

Those moments in life when you look back on what you have achieved and what is to come in the future, thank you everyone for making this gym what it is today and the community that has grown. 

So I welcome you all to join me for a Birthday WOD 

31 min AMRAP 

31 SDHP 

31 Box jumps 

31 STOH

31 TTB 

31 OH Squats 

31 Burpees  

Endurance - 

Run or Row - 4 x 1000m 

2 : 30 rest 

Can we all add @Crossfitbmouth on twitter or check main site for any updates to classes and future events. 

Slight change to Thursdays Gymnastics

Developing the HSPU - Strength drills
                                       3 x 10 DB shoulder press
                                       3 x 10 Ring Dips
                                       3 x close grip push ups
                                     

Conditioning EMOM - 20 min

Odd - HSPU (Strict/Kipping/Negative/wall walks)
even - Cal row 18/13

WOD - AMRAP 18 mins:
11 Hang Power Snatch 35/25
11 Burpees
11 Thrusters 35/25
11 Pull Ups

rest for 1 full minute on 11 minutes.

We Will Remember Them…

Endurance -

Run or Row - 1000m
2 : 30 rest 

Oly  - Power clean

6 x 1

Metcon - For time

21 - 15 - 9
HSPU
C2B

Endurance - for distance

Row/Run - for 20 mins

Strength - Back Squat

find a 1RM

Metcon - for time

50 Cal Row
50 KB Swings
50 push ups

Endurance - session 1

Run/row - 20 min Max distance

Strength - Deadlift
6 x 1 ( either same weight or building)

Metcon - Karen

150 Wall Balls

10 min time Cap

Endurance - Session 2
5 x 500m row/run

2 min rest

Last years SID Team has progressed and will be returning again at the end of the month to Bath Uni with a Goal to improve on last years placing and build towards to Open.   

Gymnastic focus - Strict pull ups
                              kipping pull ups
                              Butterfly pull ups


Recovery row - 3 x 1000m

Focus on S/M and average for 500m, great work from the guys last week putting the drills into jackie

How many of you like going to that dark place or would you prefer to cruise in life, todays WOD will test mental mind sets  

Strength - Press
build to a heavy single

Metcon - 90-75-60-45-30
Double unders
30-25-20-15-10
Hang power clean

Endurance - Session 2
5 x 500m
2 min rest

Oly  - Snatch
6 x 1

Metcon - 10 min AMRAP

5 TTB
10 push ups
15 Squats

Endurance - Session 1
10 x 250m row or run
2 min rest

Strength - CrossFit New Totals

1RM clean
1RM bench press
1RM OH Squat

you'll have 15 mins per movement so please prep before the class starts

Endurance Program will be starting again, building towards SID and open

10 x 250m Row
2min rest

Mikko Salo hitting jackie in 5:21 with kipping pull ups, worth a watch  

Bench mark Friday - Jackie

1000m Row
50 thrusters
30 Pull ups

Gymnastics - Muscle ups

Pull focus - False grip drills 

Dip focus - strength 

transition - Jumping muscle up 

plus 3 km row (broken into 1km intervals) 

- more rowing tips and drills to keep you busy 

throw back to the old gym when you literally had no room and just got things done 

Strength - bench press

2 x 5 @40%, 2 x 5 @45%, 2 x 5 @55%

Drills -  4 x 8 weighted step ups
             4 x 8 single Leg RDL, before switching legs
             8 rope climbs
             5 x 10 strict presses Pause over head

Im sure I get this look most days around the white board

Oly - 20 min EMOM

5 x clusters

midline - 3 min superman hold

De load week is here after the last few weeks, you've all worked really hard time to reset and recover

Strength - Front Squats

2 x 5 @40%, 2 x 5 @45%, 2 x 5 @55%

Metcon - 8 min AMRAP

15 dips
45 double unders

Midline - 100 hollow rocks

Red t-shirt friday here with a bang

Hey gang, just to make you all clear on the Thursday opening times :-

7:10am - 10:30am
lunch break
4:30pm - 8:10pm

I had a few people ask so just wanted to clear this up

Bench mark Friday - ANGIE

100 pull ups
100 push ups
100 sit ups
100 squats

Just a little reminder that we scale to suit are ability with the hope to progress

Skill - Strict HSPU
Kipping HSPU
Def HSPU

+

3 km Row (recovery)

You'll see in BOLD RED that I have changed the opening and closing hours, this will be for the next few weeks then will return back to normal. 

Monday - Friday  

Open 7:10 am - Close 10:30am 

Lunch break 

Open 3:30 pm - Close 8:15pm (Thursday will be 4:30pm)

Saturday - will be normal 

9am - 1pm 

Sunday - Closed 

So nice having skip around again, still going strong for a man in his 60s fair play 

No excuses just hard work  

Strength - Bench Press

warm up - 5 @ 40%, 5 @45%, 5 @55%
working sets - 5 @70%, 3 @80%, 1+ @90%

Met con - for time

5 rounds
30 OH lunges
21 Burpees

Midline - 100 hollow rocks

Happy birthday for tomorrow karen, I will one day master this

Oly - Bear complex

Power clean
Front Squats
Push Press
Back squats
Push Press

Met-con - Happy birthday Karen
For time
in Partners
perform two rounds

31 WB
31 burpee box jumps overs
31 KBS
31 STOH
31 Strict Pull Ups
31 Sit ups
31 Push Ups

You go I go per movement

If you still don't have a rope I have some for sale from Elite gear in my office

Strength - Front Squats

warm up - 5 @40%, 5 @45%, 5 @55%
working sets - 5 @70%, 3 @80%, 1+ @90%

Metcon - 10 min AMRAP
200 DU
30 Cleans
max cal row

midline - 5 x 10-20sec L-sit hold (box)

for those that haven't seen this video 

Oly - clean drills

Hang power clean + power clean + front squat

NB - focus is form not load, fix mobility issues

Metcon - Elizabeth

21 - 15 - 9

Cleans
ring dips

Scales will be load and box dips

So when checking Im on the same wave length as other coaches around the world heres a statement from CrossFit Invictus head coach CJ martin coach to Josh bridges, camille leblanc-bazinet and kristin holte to name a few 

Always learn the strict movement before the kipping, even though strict movements are usually much harder to achieve. Why are strict reps important? Being able to do them ensures that your shoulders have the strength base necessary to support kipping pull-ups. Since there is no momentum involved, you are relying on your shoulder muscles to move the load (in this case, you) versus the inertia you create by kipping. Working towards your first kipping pull-up without a strength base (even with bands) can do some serious damage if you aren’t at your strongest. Nobody wants a torn rotator cuff, labrum, biceps, slap tear, or shoulder dislocation because they cut corners to kip.

It is recommended by Invictus that men be able to perform six unbroken strict pull-ups and for women, three unbroken strict pull-ups, before they attempt kipping. Want to make the jump from kipping to butterfly pull-ups or chest-to-bar? Shoot for 15-20 perfect, unbroken kipping-pull-ups first. Eyeing those bar and ring muscle-ups? Make those 15-20 pull-ups chest-to-bar and then a strict muscle-up! Those are just our recommendations and we realize that we can’t stop you from practicing and wanting to achieve the next level but we can recommend that you continue to follow your progressions until you get there.

Gymnastics - Pull up focus and drills 

Strict pull ups 
kipping pull ups 
butterfly pull ups 

and 

3km row 

throwback to when we hosted the South Coast Throwdown, 150 people shouting and throwing down makes me think we need another comp in the south 

Strength -  Bench press
warm up - 5 @40%, 5 @45%, 5 @55%
working set - 3 @65%, 3 @75%, 3+ @85%

Met con - 5 rounds
20 Deadlift
15 TTB

Midline - 100 twist

throwback to when we competed in DWF for the first time, so many faces gone on to new and better things so glad that midnight 5km run didn't happen 

Oly - Cleans
6 x 3

Met con - For time
500m Row
150 double unders
500m run

midline - 3 min superman

SID team from last year, we have another team looking to head back to bath in Nov

 will post more details soon 

Strength - Front Squats
warm up - 5 @40%, 5 @45%, 5 @55%
working set - 3 @65%, 3 @75%, 3+ @85%

Metcon - 3 rounds
30 hang cleans
30 Front Squats
30 Push press

Midline - 3 min Hollow hold